Wednesday October 16, 2013

CF864 Strength and Conditioning

Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”
-Matthew 19:26

“Anything under God's control is never out of control.” 
-Charles R. Swindoll

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD 25-15-10-5 reps of:

K2E (palms forward)
Dips (your choice - rings or bar) FORM!
GHD Sit-ups (scaled = x 2 AbMat Sit-ups)

d.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Limited Time CF864 Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 22, 2013.

Supplement order - If you need anything please let us know ASAP.

be strong!
Jay and Janice